0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

2 Rounds

20 x Shoulder Taps

10 x Ring Rows

—then—

3 x Tempo Bench Press @40%

2 x Tempo Bench Press @50%

1 x Tempo Bench Press @60%

*solid 3 seconds lowering the bar on each rep, fast press back up

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Upper Body Strength:

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Tempo Bench Press x 2 @75+%

Single KB Upright Row x 8 (both hands on one KB)

*partner up as needed and have one person start upright rows while other is on tempo bench press

32:00-37:00

Set-up/transition for next section

37:00-50:00

4) MetCon:

As Many Reps as Possible in 13 minutes:

50-40-30-20-10:

Double Unders

AbMat Sit-ups

—with time remaining—

Max Calories on machine of your choice

*first part is named WOD “Annie”. This is a sprint then steady state cardio to finish with the max cals

*Pace: Aggressive: 8:00, Solid: 10:00, Limit: 11:00 (completion of Annie)

Scaled: Single Unders x 2

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side